Men's Dietary Health: Guidelines for a Balanced Diet and Prevention of Common Nutritional Deficiencies

A Balanced Diet

Boys and adolescents are in a period of rapid physical development. At this time, their appetite is strong and their food intake is large. Only by maintaining a balanced diet can they avoid malnutrition due to insufficient intake or obesity due to excessive intake, thus preventing adverse effects on normal physical development.

A balanced diet is crucial for healthy growth. The following are some principles for food selection and intake that must be followed:

(1) Avoid unbalanced diets. Daily food intake should be determined based on the body's needs and the nutritional value of food.

(2) Food intake should be diverse and sufficient. Utilize the complementary effects of nutrients in food to achieve a balanced and comprehensive nutritional intake.

(3) Pay attention to the combination of acidic and alkaline foods. Acidic foods include rice, flour, and meat; alkaline foods include green vegetables and tofu; neutral foods include fruits, soybeans, and eggs.

(4) Limit salt intake. The safe daily intake of sodium for the human body is 1000-2500 mg. Since table salt contains 40% sodium, this means that the daily intake of salt should only be 2.5-6 grams. Therefore, the World Health Organization recommends that daily salt intake should be limited to less than 6 grams per person. Besides table salt, which provides sodium, soy sauce contains 18% salt, and salted foods such as pickled vegetables, sauces, and salted eggs also contain high levels of salt. So, how do you calculate how much salt a family consumes daily? Here's an example:

If you have a family of three, and you buy 500 grams of salt and use it for 25 days, then each person's daily salt intake is:

500 grams ÷ 25 = 20 grams 20 grams ÷ 3 = 6.67 grams

You also buy 1500 grams of soy sauce and use it for one month. The salt intake from soy sauce is:

1500 grams ÷ 3 = 500 grams

500 grams ÷ 30 = 16.67 grams

16.67 grams × 18% = 3 grams

6.67 grams + 3 grams = 9.67 grams Therefore, each person in your family consumes an average of approximately 9.67 grams of salt per day, exceeding the healthy recommended intake. You should immediately reduce your intake of salt and soy sauce.

The Impact of Malnutrition on Health

Proper nutrition promotes normal growth and development, enhances immunity, and improves work and activity levels; conversely, inadequate nutrition hinders health and can even shorten lifespan.

Currently, malnutrition remains a global problem. Previously, malnutrition primarily referred to insufficient food supply leading to inadequate nutrient intake and failure to meet the body's normal growth needs. However, in my country today, malnutrition caused by insufficient food supply is less common. More prevalent malnutrition is related to poor dietary habits such as picky eating, unbalanced diets, and improper cooking methods.

Insufficient quantity or improper proportion of nutrients ingested can fail to meet the body's needs, leading to nutritional deficiencies or disorders, and consequently, disease. The following introduces four common nutritional deficiencies and disorders.

1. Iron Deficiency Anemia
Anemia refers to a decrease in the number of red blood cells, a drop in hemoglobin concentration, and a paler blood color. This is a common symptom, not a disease in itself. Clinically, it manifests as dizziness, weakness, shortness of breath, fatigue, and susceptibility to infection. Supplementing with sufficient raw materials for hemoglobin production (such as protein, copper, and iron) and various vitamins essential for red blood cell development and growth can restore the red blood cell and hemoglobin levels to normal. Meat, animal liver, eggs, beans, and seafood are rich in protein, iron, and copper. Fresh spinach, celery, and cabbage, in addition to containing iron, also contain large amounts of vitamins B and C, and can be included in the daily diet.

2. Vitamin Deficiency Disorders
Vitamins are abundant in various fruits and vegetables, and a normal diet generally does not lack vitamins. However, certain diseases or picky eating habits can often lead to vitamin deficiencies.

(1) Vitamin A Deficiency: Aside from dietary imbalances, most cases are caused by impaired absorption or excessive consumption of vitamin A. Symptoms primarily affect the eyes and skin, such as dry eyes, dull corneas, decreased vision, night blindness, rough skin, sparse hair, and brittle, rough nails. It is more common in male adolescents. Carrots, spinach, animal liver, and dairy products are rich in vitamin A and its precursors; regular consumption can prevent this condition. Vitamin AD supplements can be taken if necessary.

(2) Vitamin B₁ Deficiency: Also known as beriberi, it mainly manifests as decreased sensation in the extremities, muscle atrophy, weakness, and weakened reflexes—symptoms of polyneuritis. Lower limb edema may also occur, and in severe cases, acute heart failure may occur. Vitamin B₁ is abundant in grains (brown rice, corn), beans, yeast, and other foods, with yeast and the outer germ of rice and wheat being the richest sources. Therefore, staple foods in daily diets should include more brown rice and whole wheat flour to prevent this disease. For patients with severe symptoms, or those with reduced appetite and malabsorption, vitamin B₁ injections (skin test by a doctor first) are more effective.

(3) Vitamin B₂ Deficiency: This disease often causes oral and scrotal lesions, such as glossitis, cheilitis, angular cheilitis, and scrotal dermatitis. Sometimes, keratitis and conjunctivitis may also occur. Grains, leafy green vegetables, and meat contain vitamin B₂, and it is generally not lacking in a normal diet. Because vitamin B₂ is a low-water-soluble vitamin, it is heat-resistant but easily destroyed by alkaline substances and light, so care must be taken during cooking. For best results, both meat and vegetable dishes should be eaten with the broth.

(4) Vitamin C Deficiency: Symptoms include swollen and painful gums, congestion, and easy bleeding. Severe vitamin C deficiency can lead to bleeding tendencies in the subcutaneous tissue, muscles, and joints throughout the body; hence, this disease is also known as scurvy. Vitamin C is abundant in leafy green vegetables and fruits such as citrus fruits. People with normal diets can meet their body's needs, so this disease is relatively rare. Because vitamin C is easily destroyed by light, heat, and alkaline substances, fruits and vegetables should be fresh and not stored in sunlight. When cooking, stir-fry quickly over high heat to reduce vitamin C loss. If necessary, oral or injectable vitamin C preparations can be used to improve the treatment effect.

(5) Vitamin D Deficiency: Vitamin D deficiency can cause osteomalacia; in children, it manifests as rickets. Osteomalacia manifests as pain in the lower back and limbs, weakness, and unsteady gait. Infants under 2 years old are prone to rickets, mainly due to insufficient vitamin D intake during pregnancy and failure to supplement it after birth, coupled with a lack of sunlight exposure. Regular consumption of animal liver (or cod liver oil), egg yolks, and milk can help prevent and treat this disease.

(6) Niacin (vitamin PP) deficiency: also known as pellagra or epilepsy. Since niacin is involved in many metabolic processes, a deficiency can cause metabolic disorders, leading to stomatitis, glossitis, and bilateral symmetrical dermatitis on exposed parts of the limbs. It can also cause gastrointestinal dysfunction and various neuropsychiatric symptoms. Adolescent girls often experience vulvitis and vaginitis. Animal liver, kidneys, meat, beans, fresh vegetables, and tomatoes all contain niacin and can be consumed regularly. However, because this disease often coexists with other nutritional deficiencies, a comprehensive dietary plan is necessary for effectiveness. If the patient has poor appetite or difficulty eating, niacin preparations can be used as an adjunct.

3. Zinc Deficiency

Zinc is one of the most important trace elements in the human body. Although its content is only 2-3 grams, its role is significant. Human growth and development, immune function, and wound healing all depend on zinc. Zinc can also affect taste and appetite through saliva. Zinc deficiency can lead to poor appetite, poor or prolonged wound healing, and delayed growth and development; continued deficiency can affect intelligence. Especially in male adolescents, severe zinc deficiency can cause incomplete development of secondary sexual characteristics, and in severe cases, even loss of sexual function. Foods rich in zinc include beans, whole grains, animal organs, seafood, oysters, peanuts, and chestnuts; regular consumption can effectively prevent zinc deficiency.

4. Iodine Deficiency Disorders

The main manifestations of iodine deficiency disorders include:

① Intellectual Disability: Patients with milder conditions have poor learning abilities and can only perform simple calculations. Severe cases can lead to intellectual disability, resulting in loss of learning and work abilities and inability to care for oneself.

② Endemic Goiter: In iodine-deficient patients, the thyroid gland enlarges, causing the neck to thicken. Patients become weak and even experience difficulty breathing. This condition is colloquially known as "thick neck disease."

③ Endemic Cretinism: Patients suffer from severe intellectual impairment, including mental retardation, deafness, muteness, short stature, disproportionately short lower limbs, a flat nose, swollen eyelids, dry skin, and may even experience paralysis and myxedema. They are unable to care for themselves and may even be unable to eat independently. Prevention of iodine deficiency disorders includes: timely and appropriate iodine supplementation and consuming foods rich in iodine; timely and appropriate supply of iodized salt in iodine-deficient areas; and timely and appropriate iodine supplementation for newlywed women, pregnant women, breastfeeding women, and infants in iodine-deficient areas. Among all iodine supplementation measures, consuming iodized salt is the best method, as it is simple, effective, and economical.